Gary Brecka - Complete Biohacking Protocol & Longevity Strategy
Human Biologist, Biohacker, and Longevity Expert
Gary Brecka is a human biologist and longevity expert with over 2 decades of experience in optimizing human performance and wellness. Previously a mortality modeling expert in the insurance industry, he transitioned from predicting lifespans to extending them, founding the Ultimate Human media platform and working with high-profile clients including Dana White, Jon Jones, and Stephen A. Smith.
Gary Brecka's Longevity Metrics & Biomarkers
Gary Brecka's Complete Supplement Stack (12 Supplements)
Resveratrol + NMN
Focused on longevity, circulation, and energy metabolism; taken together to optimize cellular health
- • Enhanced cellular energy production
- • Improved cardiovascular health
Trimethylglycine
Used to aid methylation and keep homocysteine levels balanced for heart and brain function
Omega-3
Taken daily to reduce inflammation, benefit heart health, and balance hormones
- • Supports cardiovascular health and reduces heart disease risk
- • Improves brain function and cognitive performance
Vitamin D3 + K2
To boost immunity, regulate hormones, and protect bone and heart health
- • Improved bone mineral density
- • Enhanced calcium absorption and utilization
Magnesium Threonate
Uses well-absorbed forms to aid sleep, muscle relaxation, and mental calmness
- • Enhanced memory and learning
- • Improved cognitive function
Zinc
Important for immune strength and testosterone production; balanced with copper if needed
- • Supports immune system function
- • Promotes wound healing
Creatine
Daily pre-workout to increase strength, endurance, and energy production
- • Increases muscle creatine and phosphocreatine levels by 15-40%
- • Improves high-intensity exercise performance
DHEA
Precursor hormone used in the morning to help maintain hormone levels and overall vitality
Essential Amino Acids
Prefers full-spectrum EAAs like PerfectAmino over BCAAs to aid muscle growth, recovery, and immune function
5-Methyltetrahydrofolate
Important for those with MTHFR variants; helps with neurotransmitter function, better sleep, and mental clarity
Multivitamin
Ensures no nutrient gaps by using bioactive B vitamins and chelated minerals
Methylcobalamin
A go-to for energy and brain health; avoids synthetic forms and suggests methylated B12 instead
Gary Brecka's Biohacking Protocols
Morning Light Exposure
Combined grounding (barefoot walking), sunlight exposure (first 45 minutes), and breathwork (Wim Hof method) to reset circadian rhythm and reduce stress
Cold Therapy
Daily cold shower to stimulate natural healing powers and improve circulation
Molecular Hydrogen Therapy
Drinking hydrogen water and bathing in hydrogen-infused water to reduce inflammation and improve circulation
Gary Brecka's Daily Biohacking Routine
Daily Schedule:
Gary Brecka's Diet & Nutrition Protocol
Whole Food Diet
Focuses on whole, unprocessed foods rather than dogmatic dieting approaches, avoiding highly processed foods which make up 67% of the US diet
Meal Timing
Not specified
Diet Type
whole foods
Gary Brecka's Exercise & Fitness Protocols
Strength Training
General Physical Activity
Frequently Asked Questions About Gary Brecka
What is Gary Brecka's biological age?
Gary Brecka's biological age is currently being measured and will be updated soon.
How many supplements does Gary Brecka take?
Gary Brecka takes 12 different supplements daily as part of their longevity protocol. Key supplements include Resveratrol + NMN, Trimethylglycine, Omega-3, and more.
What diet does Gary Brecka follow?
Gary Brecka follows a Whole Food Diet diet protocol with Not specified. Focuses on whole, unprocessed foods rather than dogmatic dieting approaches, avoiding highly processed foods which make up 67% of the US diet
What is Gary Brecka's exercise routine?
Gary Brecka follows 2 distinct exercise protocols. Their primary protocol is Strength Training, performed Prioritized over cardio.